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Workouts

[5.22.19] Today's ABWOD

May 22, 2019 1 min read

3 sets:

10-12 DEAD BUGS (WEIGHTED)
10-12 SCISSOR KICKS (WEIGHTED)

WORKOUT NOTES

For both exercises, complete 10-12 reps total, alternating sides. The tempo should be moderately slow and controlled throughout exercises. Choose from the following modalities: med ball, plate, or single dumbbell. Keep the weight overhead for the scissor kicks (hollow position). Rest 0-90 seconds between sets as needed.

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[5.20.19] Today's ABWOD

May 20, 2019 1 min read

3 sets:

8-10 HANGING LEG RAISES
8-10 HANGING OBLIQUE KNEE RAISES

WORKOUT NOTES

You can choose to drop from the bar between exercises or remain hanging for both until the set is complete. Note—hanging for both is hard! Complete 8-10 Hanging Oblique Knees Raises total, alternating sides. Left = 1 rep, right = 2 reps, etc. Rest 0-90 seconds between sets as needed.

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[3.8.19] Today's ABWOD

March 08, 2019 1 min read

1 Round:
60 seconds each exercise

BICYCLE CRUNCHES
RUSSIAN TWISTS
LEG CLIMBS (30 SEC EACH SIDE)
V UPS
FLUTTER KICKS
SCISSOR KICKS
SHOULDER TAPS (IN PLANK)
PLANK JACKS

DURATION: 10 minutes long 

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[3.6.19] Today's ABWOD

March 06, 2019 1 min read

3 Rounds:
60 seconds each exercise

ALTERNATING CROSS-BODY CRUNCHES
SINGLE LEG CROSS-BODY V UPS (30 SEC EACH SIDE)
REVERSE 3/4 TURKISH GETUPS (30 SEC EACH SIDE)

FINISHER:
60 SEC HOLLOW ROCKS

DURATION: 11 minutes long 

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[3.4.19] Today's ABWOD

March 05, 2019 1 min read

1 Round:
60 seconds each exercise

FLUTTER KICKS
ABMAT SITUPS
OBLIQUE V UPS (30 SEC EACH SIDE)
RUSSIAN TWISTS
HIP RAISES

30 SEC V CRUNCHES IN BETWEEN EACH EXERCISE (BUT NOT AT THE END)

DURATION: 9 minutes long 

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[3.1.19] Today's ABWOD

March 01, 2019 1 min read

3 Rounds:
30 seconds each exercise

PLANK JACKS
MOUNTAIN CLIMBERS
MOUNTAIN CLIMBER TWIST
FLUTTER KICKS
V CRUNCHES
ALTERNATING CROSS-BODY CRUNCHES

DURATION: 13 minutes long 

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[2.27.19] Today's ABWOD

February 27, 2019 1 min read

1 Round:
60 seconds each exercise

FLOOR WIPERS
HOLLOW HOLDS
FLOOR WIPERS
V HOLDS
FLOOR WIPERS
SUPERMAN PLANK

FINISHER: 
MAX L SIT HOLD

DURATION: 7 minutes long 

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[2.25.19] Today's ABWOD

February 25, 2019 1 min read

2 Rounds:

60 SEC FLUTTER KICKS
30 SEC SINGLE LEG CROSS-BODY V UPS (EACH SIDE)
30 SEC ALTERNATING CROSS-BODY CRUNCHES
30 SEC DEAD BUGS (EACH SIDE)

FINISHER:
60 SEC V CRUNCHES

DURATION: 10 minutes long 

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[2.22.19] Today's ABWOD

February 22, 2019 1 min read

3 Rounds:

30 SEC ABMAT SITUPS
30 SEC OBLIQUE CRUNCHES (EACH SIDE)
30-45-60 SEC V HOLDS

DURATION: 9 minutes long 

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[2.20.19] Today's ABWOD

February 20, 2019 1 min read

2 Rounds:
30 seconds each exercise

BIRD DOGS (L ARM, R LEG)
BIRD DOG HOLDS (L ARM, R LEG)
SIDE PLANK ROTATIONS (L)
SIDE PLANK (L)
HOLLOW ROCKS
HOLLOW HOLDS
SIDE PLANK ROTATIONS (R)
SIDE PLANK (R)
BIRD DOGS (R ARM, L LEG)
BIRD DOG HOLDS (R ARM, L LEG)

DURATION: 12 minutes long 

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[2.18.19] Today's ABWOD

February 18, 2019 1 min read

3 Rounds:
30 seconds each exercise

HOLLOW ROCKS
FLUTTER KICKS
SCISSOR KICKS

Rest 30 seconds.

V UPS
BACK EXTENSIONS (FLOOR)
SUPERMANS

Rest 30 seconds.

DURATION: 12 minutes long

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[2.15.19] Today's ABWOD

February 15, 2019 1 min read

3 Rounds:

30 seconds each exercise

HOLLOW HOLDS
SUPERMAN PLANK
HOLLOW ROCKS
SUPERMANS

FINISHER: 
60 SEC CHATURANGA RUN

DURATION: 7 minutes long 

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